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Fri 2nd Aug 2024 at 3:55pm by riggys99

Run > Hill Work
  • v warm
  • Time
    55:38
  • Miles
    5.40
  • Min/mi
    10:18
  • Pacing
    69.6%
  • WAVA
    47.95
  • Stride(cm)
    90
  • Cals
    523
  • Cadence
    173
  • BPM
    133
  • %MHR
    68.7
  • B/mi
    1367
  • Asc(m)
    129
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

6 comments
Easy run with hill sprints, drills, box jumps, hopping and strides. Planned to do 6 hill sprints but felt good at end of 6th so did an extra one. Did 7 sets of since I did 7 hill sprints. Started introducing plyometrics so added hopping in addition to box jumps I did last week.
Took 10 minutes or so for legs to get going after rest day yesterday but other wise legs felt good

Warm up

1) 2.98mi - 31:21(10:32/mi) 124/139bpm [1306b/mi] 281cal 5.7/7.78mph

7 x hill sprints and recovery

2) 0.07mi - 25(6:14/mi) 134/144bpm [835b/mi] 3cal 9.63/11.17mph
3) 0.09mi - 1:06(12:31/mi) 141/149bpm [1766b/mi] 12cal 4.79/10.02mph
4) 0.06mi - 24(6:12/mi) 128/131bpm [793b/mi] 3cal 9.68/10.18mph
5) 0.09mi - 1:07(11:57/mi) 138/146bpm [1649b/mi] 11cal 5.02/10.16mph
6) 0.06mi - 24(6:22/mi) 130/133bpm [827b/mi] 3cal 9.43/10.21mph
7) 0.1mi - 59(10:08/mi) 141/150bpm [1428b/mi] 10cal 5.92/10.08mph
8) 0.07mi - 23(5:54/mi) 141/149bpm [833b/mi] 4cal 10.16/11.12mph
9) 0.09mi - 1:04(11:56/mi) 146/156bpm [1741b/mi] 12cal 5.03/10.67mph
10) 0.06mi - 24(6:18/mi) 138/142bpm [870b/mi] 4cal 9.52/10.85mph
11) 0.1mi - 1:14(12:35/mi) 144/154bpm [1811b/mi] 14cal 4.77/10.18mph
12) 0.06mi - 23(6:08/mi) 130/131bpm [798b/mi] 3cal 9.77/10.56mph
13) 0.09mi - 1:11(12:51/mi) 139/149bpm [1787b/mi] 12cal 4.67/10.14mph
14) 0.06mi - 23(6:04/mi) 130/132bpm [788b/mi] 3cal 9.9/10.9mph
15) 0.18mi - 2:06(11:32/mi) 134/150bpm [1546b/mi] 19cal 5.2/10.23mph

Drills and plyometrics
16) 0.12mi - 1:54(15:46/mi) 141/148bpm [2222b/mi] 20cal 3.81/6.55mph
17) 0.07mi - 41(10:22/mi) 146/150bpm [1513b/mi] 7cal 5.79/5.85mph

7 x strides and recovery

18) 0.06mi - 21(5:42/mi) 142/148bpm [810b/mi] 3cal 10.52/10.87mph
19) 0.02mi - 15(13:52/mi) 151/153bpm [2095b/mi] 3cal 4.32/10.85mph
20) 0.06mi - 23(6:22/mi) 152/155bpm [968b/mi] 4cal 9.42/10.96mph
21) 0.02mi - 20(15:50/mi) 156/158bpm [2470b/mi] 4cal 3.79/10.33mph
22) 0.06mi - 20(5:54/mi) 156/157bpm [919b/mi] 4cal 10.18/11.06mph
23) 0.03mi - 24(15:16/mi) 158/160bpm [2412b/mi] 5cal 3.93/11.02mph
24) 0.06mi - 23(5:57/mi) 156/159bpm [927b/mi] 5cal 10.09/10.27mph
25) 0.02mi - 25(18:16/mi) 160/162bpm [2922b/mi] 5cal 3.29/10.27mph
26) 0.06mi - 20(5:50/mi) 157/158bpm [915b/mi] 4cal 10.29/11.61mph
27) 0.03mi - 20(12:33/mi) 162/164bpm [2033b/mi] 4cal 4.78/11.61mph
28) 0.06mi - 23(6:00/mi) 158/160bpm [948b/mi] 5cal 10/10.4mph
29) 0.03mi - 32(18:30/mi) 160/163bpm [2960b/mi] 7cal 3.24/10.42mph
30) 0.06mi - 20(5:18/mi) 150/156bpm [794b/mi] 4cal 11.33/11.81mph

Cool down
31) 0.48mi - 5:22(11:12/mi) 134/164bpm [1501b/mi] 45cal 5.36/11.81mph
31:21 25 1:06 24 1:07 24 59 23 1:04 24 1:14 23 1:11 23 2:06 1:54 41 21 15 23 20 20 24 23 25 20 20 23 32 20 5:22
Velociraptor
Well done! That session soi
Velociraptor
... sounds like it should have a Crossfit name like Ethel or Daphne.
Bowman 🇸🇪
That’s some mixing :) nice!
riggys99
Thanks all
Sombrero
Great work 👏
riggys99
Thanks

Pace

14% 43% 36% 1% 1% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:26 2:26 9:44 104 75-118 1012 164 92-174 2/5
0.50 4:49 2:23 9:31 119 115-124 1133 168 166-172 3/23
0.75 7:18 2:29 9:57 123 115-127 1223 169 166-172 8/4
1.00 9:58 2:40 10:39 124 119-131 1320 168 162-172 9/9
1.25 12:30 2:32 10:09 132 130-136 1340 167 164-172 7/8
1.50 15:59 3:29 +11 13:56 120 104-130 1673 166 106-172 6/4
1.75 18:37 2:38 10:33 122 115-126 1286 165 118-172 4/7
2.00 21:10 2:33 10:13 123 113-127 1258 168 164-174 16/2
2.25 24:35 3:25 13:39 131 123-139 1788 165 158-172 9/8
2.50 27:00 2:25 9:38 129 119-134 1243 170 166-172 9/5
2.75 29:24 2:24 9:37 131 128-133 1260 170 166-172 2/23
3.00 31:39 2:15 8:59 125 112-132 1124 174 160-212 7/7
3.25 34:09 2:30 10:01 137 126-148 1372 173 92-212 8/5
3.50 36:14 2:05 8:21 138 128-150 1152 182 162-210 6/9
3.75 38:53 2:39 10:36 144 132-156 1527 173 104-208 10/6
4.00 41:13 2:20 9:19 133 121-149 1238 180 104-214 6/7
4.25 44:07 2:54 11:37 137 125-148 1592 169 144-248 8/8
4.50 46:42 2:35 10:19 148 140-155 1527 188 106-210 7/7
4.75 48:54 2:12 8:47 157 154-161 1380 187 96-214 8/6
5.00 52:37 3:43 +1:26 14:51 153 127-164 2273 195 98-214 6/7
5.25 55:36 2:59 11:55 132 130-135 1573 169 166-176 10/12
5.40 57:16 1:40 10:55 137 135-138 1495 169 166-174 8/9

Heart

133/164max
  • Show Beats/Mile

Elevation

Asc 129m, Range 29m, Flat prediction 54:39
Elevation Graph
Biggest Climbs (m) Min/mi
17 10.5% 16:30
14 7.6% 12:58
See your biggest climbs

Cadence

173 (248 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.7 175 5.3 53:32 10:22
Walk 3.1 104 0.1 1:50 23:19
Still 0.5 - - 17 -
Pause 2.7 - - 1:37 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:55 7:42 44.33% More
800m 4:04 8:11 49.28% More
1km 5:17 8:30 49.97% More
Mile 9:12 9:12 49.45% More
5k 31:08 10:01 48.47% More
5 miles 52:39 10:32 46.77% More

Predictions

Dist Time Per Mile WAVA
1M 9:19 9:19 48.80
5km 30:58 9:58 48.72
5M 51:17 10:15 48.01
10km 1:04:33 10:23 47.63
10M 1:46:52 10:41 47.27
Half 2:22:15 10:52 46.87
20M 3:42:43 11:08 46.85
Mara 4:56:28 11:19 47.07
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